Rows
involve the biceps and mid-upper back including the Trapezius,
Rhomboids and Posterior Deltoid (shoulder). During a row exercise;
the biceps contract to bend the elbow; the posterior deltoid,
teres major and latissimus dorsi (lats) contracts to bring
the arm back; the rhomboids and trapezius (traps) contract
to retract the shoulder blades; and the erector spinae (lower
back) contract to stabilize the spinal column. Rows are a
great exercise for correcting slouched shoulders and winging
of the scapula.

Starting
position: Assume a staggered
stance and bend your knees. Bend forward at the waist supporting
you body with one hand on your knee or a bench.

Movement:
Pull the dumbbell up towards your body while retracting the
shoulder blades. Keep your shoulders level as opposed to turning
at the waist.